“The Lion of Fallujah” Zembiec Memorial Workout of the Day
Are you ready for a challenge? Grab your workout gear and join us for this unique CrossFit fundraising competition! Held in memory of Major Douglas A. Zembiec, proceeds from the WOD will help build a low mortgage home for Corporal Garrett Jones and his family. In addition to prizes for competing, we’ll have a silent auction, a GLOCK raffle & more!
16778 Oakmont Ave
Gaithersburg, MD 20877
“Be a man of principle. Fight for what you believe in. Keep your word. Live with integrity. Be brave. Believe in something bigger than yourself. Serve your country. Teach. Mentor. Give something back to society. Lead from the front. Conquer your fears. Be a good friend. Be humble and self-confident. Appreciate your friends and family. Be a leader not a follower. Be valorous on the field of battle. And take responsibility for your actions.”
– Major Douglas A. Zembiec
1. What are the workouts?
5 Rounds for time of:
11 back squats, 185/125 lb.
7 strict burpee pull-ups
5 Rounds for time of:
11 Back Squats, 115/65 lb.
7 Jumping pull-ups (bar at wrist level)
2. What is the skill level involved with the workouts?
The Rx division workout is catered to avid CrossFitters. You will need proficiency with all the moves, and a considerable amount of strength and determination to complete the workout. The Scaled division is catered to CrossFitters who have some experience, but may not possess the strength for the Rx division. The workout may be broken down further for those still wishing to participate, but prizes will only be awarded to those completing their respective division to the fullest.
3. How will the event work?
Athletes will complete the workout in heats. Each heat will have 6 athletes going at a time. We will assign you to heats based on your registration information. Each heat will continue until every athlete has finished their workout.
4. When will I find out which heat I’m assigned to?
You will receive this information upon arrival to the facility, athletes will be given adequate time to warm-up prior to the start of the first heat.
5. Are the workouts time capped?
No, the workouts will continue until the last athlete of each heat finishes. Please be respectful of other athletes when choosing your version of the workout!
6. How do I prepare for the workout?
Prepare for the event by becoming familiar with all the moves involved. Ask questions, and think strategy! Make sure you are familiar with all movement standards and can complete in a reasonable time. Adequately hydrate and warm-up before the beginning of your workout.
7. What if I cannot do one or more movements in the workout?
Can I scale the movements? Yes, we want EVERYONE to be able to participate. If either division is still too complex or strenuous, we will scale as needed. Let us know beforehand, and we will accommodate.
1. Are there ID requirements or an age limit to enter the event?
Yes. To participate, the athlete must be 16 years of age or older at the time of the event. The parent(s) or legal guardian(s) must be present in order for athletes younger than 18 years of age at the time of the event to participate. No exceptions will be made.
2. What are my transport/parking options getting to the event?
Parking spots are available around the gym itself as well as other buildings within the same commercial office complex.
3. What do I need for the event?
Proper dress and footwear are required. Water and snacks are a good idea, as well.
4. Will there be prizes for top finishers?
Yes, the top three (3) finishers in each division will be awarded prizes. Please remember that we are doing this competition for charity, and a high level of sportsmanship and integrity are expected.
5. Are spectators allowed?
Yes, spectators are more than welcome. We will have adequate space for food, friends, and vendors alike.
1. Can I choose my heat?
No, heats will be formed based on registration numbers and space restrictions.
Make a Donation
Can’t make it to the event? Help out by making a donation!